Start from the symptom rather than the treatment name. Tight shoulders from a desk point to deep tissue. General stress points to Swedish or aromatherapy. Swollen legs point to lymphatic drainage. Training niggles point to sports massage. Tension headaches point to Indian head massage. If nothing fits, book 60 minutes of Swedish massage and go from there.
Key takeaways
- Start with the symptom, not the menu
- Working backwards from what you are feeling narrows the choice far faster than reading a price list.
- Tension and swelling need different treatments
- Firm work on a swollen limb is the wrong approach; lymphatic drainage is the right one.
- Stress and a knot are different problems
- One needs a calming treatment, the other needs targeted pressure. Trying to do both in an hour compromises both.
- If you have no idea, book Swedish
- Sixty minutes gives you a baseline and nothing about it will be unpleasant.
- Some symptoms need a doctor first
- Sharp, radiating or numbness-related pain, sudden swelling and unexplained symptoms all need assessment.
- Say what you want when booking
- A good therapist weights the session accordingly rather than dividing the hour evenly.
- Frequency depends on the goal
- Active problems need weekly for three or four sessions; maintenance is monthly.
Match your symptom to a treatment
| What you are feeling | Book | Length |
|---|---|---|
| Tight shoulders from a desk | Deep tissue | 30 to 60 min |
| Generally stressed and wound up | Swedish or aromatherapy | 60 to 90 min |
| A specific knot that will not shift | Deep tissue, targeted | 30 to 60 min |
| Swollen legs or ankles | Lymphatic drainage | 45 to 60 min |
| Bloated and puffy | Lymphatic drainage | 60 min |
| A niggle since increasing training | Sports massage | 30 to 60 min |
| Tension headaches | Indian head massage | 30 to 45 min |
| Cannot sleep | Aromatherapy or reflexology, evening slot | 60 min |
| Stiff and immobile from sitting | Thai massage | 60 to 90 min |
| Cold and run down | Hot stone | 75 to 90 min |
| Pregnant and aching | Pregnancy massage | 45 to 60 min |
| Anxious about being touched or undressed | Reflexology or Indian head massage | 30 to 60 min |
| Lower back aches by Friday | Deep tissue, including glutes and hips | 60 min |
| Recovering from surgery, cleared by surgeon | Lymphatic drainage | 45 to 60 min |
| Nothing specific, just want a treat | Hot stone or 90 minute Swedish | 90 min |
The most common situations
The desk worker. Tight upper trapezius, forward head posture, aching between the shoulder blades. Book deep tissue, 60 minutes, focused on the upper back, neck and pecs. Expect the therapist to also look at your hips, since sitting is the root of it. See the deep tissue guide.
The stressed person. Not in pain, just wound up, sleeping badly, shoulders permanently raised. Book Swedish or aromatherapy, 90 minutes if you can, in an evening slot. Deep tissue is the wrong choice here, as explained in massage for anxiety.
The runner. Something niggles at a specific point in a run. Book sports massage, 30 to 60 minutes, and expect assessment and exercises rather than just a rub. See the sports massage guide.
The person with swollen legs. Heavy, puffy, worse by evening, better overnight. Book lymphatic drainage rather than a firm massage, since firm pressure on a swollen limb is the wrong approach. See lymphatic drainage for legs.
The nervous first-timer. Wants a massage, uneasy about undressing. Book reflexology or Indian head massage, both fully clothed, both inexpensive, and both good introductions. See what to expect at your first massage.
If you have no idea what you want
Book a 60 minute Swedish massage.
It is the sensible default for a reason: moderate pressure, whole-body coverage, nothing unexpected, no after-effects, and widely available at £45 to £65. Nothing about it will be unpleasant, and afterwards you will know considerably more about what you want.
Then adjust. Too light means deep tissue next time. Too firm means Swedish with lighter pressure or hot stone. Relaxing but your shoulder still hurts means booking targeted work. Could not switch off means 90 minutes. That iteration is more useful than agonising over a price list in advance.
When to see a doctor first
Massage is not diagnosis, and some symptoms need proper assessment before any hands-on treatment:
- Sharp, shooting or radiating pain, particularly down a limb
- Numbness, pins and needles or weakness
- Sudden swelling in one limb, especially with heat, redness or pain, which may indicate a clot and must not be massaged
- Pain following an injury, fall or accident
- Pain that wakes you at night or is constant regardless of position
- Unexplained weight loss, fever or night sweats alongside pain
- Loss of bladder or bowel control, which needs emergency assessment
- Any undiagnosed lump
A competent therapist will decline to treat and refer you on if you describe any of these, which is exactly what you want. The full list is in massage contraindications.
Booking well
- Say what the problem is when booking. Not on the day. It lets the therapist plan.
- Be specific about the area. If your right shoulder is the issue, say so, and the therapist will weight the session rather than dividing it evenly.
- State your pressure preference. And adjust during the session.
- Mention health matters. Pregnancy, medication, recent surgery, injuries, skin conditions.
- Match the length to the goal. Thirty for one area, 60 for general, 90 for relaxation. See 60 vs 90 minute massage.
- Plan the frequency. Weekly for three or four sessions for an active problem, monthly for maintenance, as covered in how often should you get a massage.
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This article is researched by the Massages Bristol editorial team using NHS guidance, professional body standards and published research, and is checked against the practice of the qualified therapists listed in our Bristol directory. It is reviewed and updated when guidance or standard practice changes. It is general information, not medical advice: speak to your GP if you have a health condition that may affect treatment.